Pete Plan Thread

[warnie]

BPP 5.3 tonight 7k row

Pleased with this one after last night's mediocre performance. 7000 in 31.37.8 at 22 SPM.

Finished the row and caught my breath, there was a guy next to me and at one point he joined me when I was half way in, we were rowing at the same rate, the first time I've rowed in the gym when someone wasn't trying to go at 30+!!! Once I'd cleaned up and cleaned the rower he finished and started talking to me, said he was a former rowing coach and asked me what i was doing as he very rarely saw someone talking their time and rowing with a decent technique. I was so chuffed I can't tell you!!! I have a long way to go but man that felt good!!!

[RayOfSunshine]

BPP 5.3 tonight 7k row

Pleased with this one after last night's mediocre performance. 7000 in 31.37.8 at 22 SPM.

Finished the row and caught my breath, there was a guy next to me and at one point he joined me when I was half way in, we were rowing at the same rate, the first time I've rowed in the gym when someone wasn't trying to go at 30+!!! Once I'd cleaned up and cleaned the rower he finished and started talking to me, said he was a former rowing coach and asked me what i was doing as he very rarely saw someone talking their time and rowing with a decent technique. I was so chuffed I can't tell you!!! I have a long way to go but man that felt good!!!

Very cool

[Erik A]

nice... a similar thing happened to me last night
was rowing and a guy sat on the erg next to me.... i still had about 15 mins to go and he just sat there and when i was finished he asked if i was finished as he wanted to use the erg i was on. (the better of the two ergs) we then had a bit of a convo about rowing and he also asked if i did any on the water to which i replied... yes about 40 years ago. lol but now only erg
he was an OTW rower and erged at the gym as well.

[warnie]

Nice mate, it's great when things unexpected happen like this. I'll never be a great rower or a worldbeater but I want to do my best and be the best I can be. I'm not precious and if someone knows more than me about technique I'll happily sit down with them and chat and learn. The other thing of course is that with a better technique I guess you're less likely to get injured.

[jbhop5857]

Good Day,
@warnie - that is awesome!! I bet it felt great. Never really experienced that with the erg. But, I do like to watch the fly and diers at the gym.

@ray - building the aerobic base is absolutely a focus for me. I think the hardest part is getting over the fact that your /500 split, especially at the start, will be significantly higher than anything you do. Think 2k PB +15-20 secs. I still put tape over the split if I feel like I am going to go too hard. That way I only see the HR. Also, it takes at least 12 weeks to really see benefit, so be patient. I'll let you know if it translates into a new PB for me.

Cycle 1/ Week 3/ Day 3
Waterfall with spm >30

05/31/18
3000 154.5
2500 153.8
2000 150.8

Avg 153

That was the last of the sprints for the first round. I have felt fairly good on the shorter ones, but the 4x2k, 5x1500 and this have really been burning me up. I was able to keep pace with the same "cycle" as the short ones, but am concerned about progress moving forward. Last time I did this I saw large gains each cycle and I may just need to be a bit more patient. Also, its quite hotter and more humid than the last round, so maybe something there too. Or, maybe its just, "suck it up buttercup," and beat the mental game.

I start Jui Jitsu next week a couple days a week and hope that will help with core strength and flexibility as well.

Have a great day,

David

[RayOfSunshine]

@ray - building the aerobic base is absolutely a focus for me. I think the hardest part is getting over the fact that your /500 split, especially at the start, will be significantly higher than anything you do. Think 2k PB +15-20 secs. I still put tape over the split if I feel like I am going to go too hard. That way I only see the HR. Also, it takes at least 12 weeks to really see benefit, so be patient. I'll let you know if it translates into a new PB for me.

David

When you mention 12 weeks are you referring to something specific (e.g. a HR plan)? What are you doing in addition to the PP?

[jbhop5857]

@ray - I am only doing the Pete Plan for rowing. That is 6 sessions a week and plenty of erging. Some weeks that will be 80k+. I mentioned 12 weeks as that is how long it takes for the Heart to adapt and really start to see the benefits of HR training. Like lifting weights, it takes some time to see the aerobic benefits. If you are like me, though, and looking to lose some weight, it will start to melt off quite quickly. I am about 70 pounds down from a year or so ago. Obviously the HIIT work helps with this and muscle growth, but the long steady rows really kick it up.

I have done a good amount of reading on the HR zones and am putting my eggs in that basket with the hope it will help the 2k time greatly by next Feb.

Let me know if you have other questions.

not an expert,
David

[Rownan]

nearing the end of week four in the beginner plan. gotta say i find it hard to know what speed to do things. for the longer rows i'm keeping it the same as week 1 as he advises but for the intervals if i keep it similar to week 1 it seems kind of short/easy. i feel like i can pull way harder in some of the shorter intervals but am resisting that based on his advice. it ends up meaning my long row and intervals are not v different in pace.

having said that it's really good following a plan which gets me doing more each week. not finding it easy but not too big a challenge either.

[jbhop5857]

Good Day,
Finally was able to get myself up in the morning (I barely sleep) and get a row in only to be sidetracked by a 7 year old who wasn't feeling well. So, 12k turned into 6k, but maybe what by body wanted anyway.

Cycle 1/ Week 3/ Day 4
6k SS at 23spm and <140HR = 2:05/500 pace.

30R20 on Saturday with the hopes of crushing last weeks push.

Have a great day,

David

[jbhop5857]

@rownan - In the BPP mateials, in the 6x500 section it says: Don’t get carried away in the early intervals thinking it is easy though, you have many weeks ahead to increase the intensity. As you become more experienced at interval training over the coming weeks you will learn how to pace the different types of session.

I think that may answer your question. In the Full Pete Plan, you do the first sets of reps at the same pace and then empty the tank on the last. Then, the following cycle, you do the first few at the new average and empty again. That may work for you as well. Be warned, though, it gets are real fast.

Thanks

David

[mdpfirrman]

I think David did a nice job in answering your question Rownan. All I'd add is that both the full PP and the BPP seem to have built in correction mechanisms in place if you try to go too far to either side of going out too hard or going out much less than you're capable of.

In time, the plan will correct those times where (perhaps) you should go slower or you need to go faster. That's part of the beauty of the plan. If you push yourself, the plan will let you know where you fall in terms of your current state at any given time and the BPP, especially, is gradual but also very challenging toward the end. And honestly, that's what any good endurance building plan should be -- gentle and gradual in the beginning but end up challenging you.

[warnie]

Finished my BPP for week 5 last night so I thought I'd do a low SPM 10k tonight - 21 SPM at 45:40. Not a quick one but wanted to experiment with watts and heart rate to see how I was doing.

The funny thing was one of the guys that does weights - one of those typical guys who looks twice the size of popeye and only does weights - any other form of training is useless! Anyway he said to me after the row, you were going slow, I can do the 10K in 23 minutes and 33 SPM. You need to go faster he said!!! I just said that's impressive and walked away! I'm sure what I'm doing is the correct thing, building on technique and taking it easy. I can't for one minute think he can do a 23 minute 10k!! Put a smile on my face as i left the gym!

[jbhop5857]

@warnie - The world recorder is 31:05 by Eric Murray. So, yeah, meat head. You are doing the right thing. Anyone that comes up and says that kind of sxxt to someone is very insecure and really has no idea what he is doing. Most likely a steroid expert though.

What was your HR?

David

[Rownan]

I think David did a nice job in answering your question Rownan. All I'd add is that both the full PP and the BPP seem to have built in correction mechanisms in place if you try to go too far to either side of going out too hard or going out much less than you're capable of.

In time, the plan will correct those times where (perhaps) you should go slower or you need to go faster. That's part of the beauty of the plan. If you push yourself, the plan will let you know where you fall in terms of your current state at any given time and the BPP, especially, is gradual but also very challenging toward the end. And honestly, that's what any good endurance building plan should be -- gentle and gradual in the beginning but end up challenging you.

thanks, and thanks @david too.

yeah i think maybe the picture hasn't quite become clear yet after only four weeks, i find the distance stuff definitely very challenging but the intervals seem relatively easy, which is nice in a way as it makes the overall thing more varied.

[rascott]

PP cycle 1 week 3 day 1
4 x 1000m / 5min rest

aimed for my recent 5K PB for the first 3 (2:02.5)...



no idea what happened to my heart in the 2nd interval!

Great to see everyone still going!